Tag: yoga

How do you keep the holiday pounds off with all the yummy food, drinks and endless Christmas parties but still keep focused?

Here is what I do to keep in shape and feel great even with a little cheat meal during the festivities!

It’s important to change up your workouts every once in a while and I am very in-tuned with my body and am very aware of what I need to feel healthy and have mental clarity during the busiest time for me. Lately I have been practicing more meditation.

Meditation helps quieten and control the mind especially during this time of the year as we start to reflect and put pressure on ourselves if we did not meet some of our goals and just overall tiredness as the year ends. It does help with a better night’s sleep, mental clarity and helps you keep focused especially if you visualise your goals during meditation. Depending on what and why you are meditating, some of us just need to set the tone of the day and accept how you are feeling at that given time and move on with the day.

With that said, I still want to feel great in my skin so here are my moves that help me keep the holiday pounds off.

Commando – 10 reps and it is important to hug your belly button into your spine for a strong core

Push-ups – 3 sets of 30 and make sure if you are on your knees your legs do not touch the floor

Burpees – 3 sets of 20 as this is the perfect total body workout especially if you are trying to lose weight and make sure your chest touches the floor for the correct form.

Crunches – 3 sets of 20 and raise your legs of the floor for added challenge

Jumping jacks – 3 sets of 50

Slow mountain climbers for a minute – make sure knee touches the elbow each time

Reverse plank for a minute – this is great for abs

Raised leg and arm plank for a minute

Cool down

Typically I do this in the morning and that just helps me kickstart the day.

Because it is fast paced like a HIIT workout I take Astaxanthin supplements to recover fast.

It helps with muscle recovery and has definitely help me keep my energy levels and immunity up during the busiest time of the year!

Happy New Year!

Namaste

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out. You may follow her on Instagram: mkglife /yogamonadollsup

I seldom get panic attacks or an anxiety attack nowadays but once in a while they do sneak up on me. It can happen at the most random of times but mostly when and if I am overworked or have too many decisions to make and just basically overwhelmed.

Over the years I have managed to deal with anxiety my way which is through yoga. Remember that anxiety is not something that controls you. It is just a part of our human nature and some of us experience it more than others.

Yoga is a self-soothing technique that helps with anxiety. It really is about learning to manage your anxiety through self-care such as meditation, exercising and doing what calms you down.

Practising yoga does generally reduce heart rate by lowering blood pressure and helps calm your breath or at least be more aware of your breath.

With that said, the type of yoga you practice for the purpose to calm yourself does play a part. Strenuous ones are definitely not appropriate and you definitely should check in with your doctor before choosing yoga as part of your lifestyle or treatment plan to manage your anxiety.

To get started you do not need anything except a space where you can trust to fully be present. You do not even need to attend or join a class.

Here are some poses that will help you feel more at ease, grounded, aware and present when you feeling anxious and experiencing anxiety.

Child’s pose – this helps calm the nervous system as it promotes relaxation and conscious breathing

Headstand – I practice this one the most. It reverses the blood flow and because of that you focus your attention to your breath instead of the anxiety.

Warrior III – This challenging pose focuses on balance and strength. While in this pose, it helps redirects your focus back to you hence calming you.

Legs up against the wall – One of the most popular ones especially if you have taken a restorative class. All you have to do is lie on your back comfortably with your legs up against a wall and close your eyes for 10 minutes breathing normally and relaxing. This alone is enough to calm you down.

There are so many ways to manage anxiety through different forms of physical exercise, nutrition and sometimes even sleep. These factors all play a part in managing anxiety, so it is important to try various treatment plans and see what works for you. It is a struggle but it does not have to take over your life. It is all about trial and error. It is important for overall wellness and health to feel free from anxiety and not let it take over your life.

Namaste

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out. You may follow her on Instagram: mkglife /yogamonadollsup

What does yoga mean to you? Yoga is amazing for both our minds and bodies and helps keep us healthy physically and emotionally.

To many of us yoga means the physical practice on the mat itself and even meditation. However without realizing, a lot of us do practice yoga off the mat in our daily lives. Even if you do not practice the asanas, we can still become yogis and practice this in our daily lives.

Here’s how:

Have a flexible mind – I like to say vibe with it and roll with the punches and obstacles thrown to you. Have an open mind and try and look at the glass as half full instead of half empty.

No expectations, no disappointments – This is important. Do not be manipulative or offer any form of help with expectations from other. If you truly want to help someone do it because you want to and not because you expect them to do the same or want something in return. Helping with no expectations is also good karma.

Listen to your body and be kind to it – Listen to what your body needs at that point in time. Nourish it with wholesome nutritious foods and eat clean. If you need more sleep or a warm bath or more exercise or more yoga, pay attention. Our bodies will always let us know what we need so be aware.

Be content – Be content with who you are and how you live your life. In today’s society we are notorious for comparing and trying to keep up with the joneses. But living like this is so toxic and stressful. Try to not compare with others and a good way would be to not surround yourself with negative people. Who you surround yourself with is so important for good energy in life and to be happy with what you have and count your blessings and be grateful. Attitude of gratitude and have an abundance of love in your life. It will take us far.

Stand up for what you believe in – Be true to who you are and do not be afraid to stand up to your beliefs.

Yoga is more than just the practice of asanas. It goes beyond that and it is how we live.

It is truly about being able to maintain harmony and balance in your everyday life no matter what obstacles you may face. Most of us already do it without it knowing.

Namaste

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out. You may follow her on Instagram: mkglife /yogamonadollsup

Does it help or does it make it worse for individuals dealing with this issue?

I think like any exercises, it can be yoga, Pilates, or basically any forms of exercise that is practised by an individual that is dealing with eating disorders can be a bit of a paradox. The practice of yoga when practiced without expectation brings feelings of acceptance, body confidence and even celebrate our bodies but at the same time, this can also bring about feelings of depression and also fuel hatred for their bodies which can be dangerous in extreme cases.

Firstly, let us address what are the two familiar types of eating disorders.

Anorexia – A serious mental disorder, where people (usually females) have a strong need to lose weight, a feeling that they’re never good enough, often self-inducing starvation, excessive exercise, and many times engaging in other self-destructive behaviors.

Bulimia Nervosa – also known as simply bulimia, is an eating disorder characterized by binge eating followed by purging. Binge eating refers to eating a large amount of food in a short amount of time. Purging refers to the attempts to get rid of the food consumed. This may be done by vomiting or taking laxatives.

Those with eating disorders are already critical of themselves and tend to have unattainable ideals. They already have body dysmorphia and may even practice several times a day. They may even take classes like hot yoga or get so consumed in finding peace in a mediation class that it can lead to frustration which pushes them mentally and physically causing fainting in classes while on low calorie diets and liquid cleanses. They are so consumed with looking a certain way based on the disconnection between body and mind. This can lead to more complicated health issues and even death at times. They struggle so much with a negative body image and feel the pressure of having to become thin and strong.

With that said, how can yoga help? Research has shown that practicing yoga and meditation can improve physical, mental and spiritual health as part of the treatment programme. It’s not the cure but it can definitely help regain some control of your mind, body and spirit. Yoga does reduce the stress, anxiety, depression and any form of mental or mood related disorders. So, it is important to practice yoga in conjunction with pharmacological and psychological interventions for those with eating disorders so that it is beneficial for them during their treatment. Bear in mind though that recovery from eating disorders is a long and slow process. Any sort of trauma or stress can trigger relapses so it is always important to get to the root of the issue to address the possible causes of Anorexia or Bulimia.

Practicing yoga is definitely great for the recovery process and it is important to figure out some goals during this time. It could be accepting one’s self, building on self confidence, respecting yourself and personal boundaries and also be able to get uncomfortable and accept that this is part of your journey and it is nothing to be embarrassed about.

As part of any treatment, yoga should be done only if your doctor has given consent and under the supervision of a certified yoga instructor.

Namaste

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out. You may follow her on Instagram: mkglife.

Indulging a bit much lately? Well no one likes a hangover. It sets you back on being productive and just makes us feel miserable actually.

As a yoga practitioner, I find the best way to cure a hangover besides sleeping it off it is to do some easy yoga poses to help accelerate the recovery process.

Here are my tips to cure a hangover right at home.

Corpse pose: Who does not like this pose? All we want to do when we are hungover is to lie down as it makes us feel better. Lying on your back helps with this because it also reduces headaches and tension. Do use a pillow or folded blankets to support your head in this position, close your eyes, breathe and melt into your mat.

Child’s pose: This is one position I get into when I have a headache or feel tensed in general. Relaxing into this position helps calm the nervous system and regulates blood pressure especially after a night out.

Seated half spinal twist: If you feel alright to sit up in a comfortable crossed-legged position, place one hand behind you on the mat close to you right spine. Place the other hand on your knee for support and twist in the opposite direction. Close your eyes and breathe.

If you are lying down, draw one knee into your chest and pull across your body. Use your opposite hand as a support and extend your other arm to the side. Turn toward the direction on the extended arm. Breathe deeply and close your eyes and melt into your mat.

Both these twists in general are great for detoxing, gets rid of toxins and aids in digestion and helps reduce bloating. It also stretches and energizes your spine and cleanses internal organs.

Legs up against the wall: One of my favourites. This particular asana one helps in lowering blood pressure, relieves headaches and tension. Do use a firm pillow or blankets as a support below back and relax from head to toe.

Standing forward bend: This one seems like effort, but it helps regulate blood pressure especially after a night of drinking. It also helps with stress and a stuffy head, and all the symptoms we experience during a hangover.

Do all these poses / asanas for about 3 – 5 minutes each. Focus on your breath and really relax. At the end of it, hydrate hydrate hydrate and maybe have a turmeric infused latte if you can. Turmeric has anti-inflammatory properties that helps reduce inflammation. I also like to take some extra antioxidants from Astavita.sg that contain astaxanthin, which also have anti-inflammatory properties to help speed up the process. You will be saying goodbye to your hangover in no time if you follow these tips.

Hope these tips and tricks help you as much as they help me.

Good luck.

Namaste,

Mona Gill

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out. You may follow her on Instagram: mkglife.

Do you feel stiff upon waking up sometimes? Most of us usually spring out of bed as soon as the alarm goes off! How about taking a few minutes upon waking up to stretch your body, especially your upper body, to really get into those tight areas. I guarantee you’ll feel more refreshed, less tired and less stiff.

The most important point to remember is your breath. Your breath is vital as you stretch, as the fuller your breath, the deeper you stretch and wake up these tight areas.

So here are 5 basic yoga poses you can do in bed for upper body mobility.

1) Side body stretch – Sit up, both hips on your bed. Try to not let one hip left as you stretch. Raise your hands up and then gently stretch from one side to another creating space between your ribs as you breathe deeper into your pose.

2) Seated Twist – Seated in comfortable crossed-legged position, place one hand on the opposite knee and the other hand behind your spine. Inhale and feel yourself grow tall and as you exhale, twist. It is important to remember to initiate this twist from your belly. Repeat on the other side.

3) Chest Stretch – One of my favourites! Seated in a comfortable crossed legged position, interlace your fingers behind you, palms together as this keeps the stretch in an active state. Arc you back and puff out your chest. Inhale and exhale in this position. I like to move my arms side to side or up and down if am feeling more flexible that day.

4) Triceps Stretch – With your arms overhead, draw your elbows up towards the ceiling as you inhale and feel the stretch all the way from the sides of your body and your shoulders. Remember to consciously try to draw your shoulders away from your ears during this stretch.

5) Seated Cat-cow / Back stretch – Interlace your fingers together in front of you pressing your palms together. Round your back as much as you can and lower your chin into your chest as you breathe in. As you breathe out, face your palms away from you and arch your back. Do this several times. Move your arms up and down if you are move flexible. This helps create space through your back.

These basic yoga stretches will kick start your day and also awaken your body. All you need is 10-15 minutes and the best part is that you can do it right in the comfort of your bed.

Go ahead and give it a go and hope you enjoy!

Namaste

Mona G

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out. You may follow her on Instagram: mkglife.

Intermittent fasting is something that I had practiced before I got pregnant and it is also something that I am currently doing with my lifestyle. What are the benefits and how does it aid in your yoga practice or fitness programme? Here are my two-cents on it since I am living this lifestyle.

I am currently eating in a 6 – 8 hours window and normally fast for about 14 – 18 hours. It is said that it works better for women if they fast for about 14 hours instead of 18 hours but I think it depends on your lifestyle and what your body needs with this programme.

Why does it work?

Fasting is actually a century old tradition and it was practiced and still is practiced in some cultures. In today’s society however, many of us fast for cleansing purposes, detoxing and also for weight loss purposes. It actually does boost your metabolism and get to your fat stores a lot faster.

The reason I connect it to yoga is because I practice it on a daily basis first thing in the morning and I noticed some changes. Firstly, it does test your willpower especially on days where my last meal is at 4pm or 5pm. When coupled with yoga, meditation, the whole mind body connection becomes a life-changing and lifestyle experience.

I find that the emptier your system is, the deeper you get into your practice. It can start from your breath to your stretch to your twist. You’ll be able to push the extra mile and not feel so sluggish and actually feel stronger.

I practice about 5 – 6 days a week and I find my practice a lot stronger and I am clearer and able to focus during meditation a lot better.

With all that said of course you have to find a fast that work well for you. I do it based on my lifestyle as I also like to wake up early and workout early. A few people I know who practice intermittent fasting work the 18 – 24 hours fast period where they fast from e.g. Dinner to dinner the next day so they only eat one meal a day. Others adopt the 5:2 fast where they eat normally 5 days a week and the other 2 non-consecutive days they eat minimal amount of calories.

One trick that works well before embarking on any long term fast is to replace all the unhealthy foods in your pantry / refrigerator to wholesome healthy foods especially since the first few days you tend to get a bit hungrier. It is also important to know that this fast will only work if you are eating healthy and normally as well and not stuffing your face with whatever comes your way.

I also personally practice affirmations to really clear my mind off negativity.

Final tip, please ensure you are taking in enough water. We need to purify our digestive systems and also we do not want to feel ill and weak.

And with all fasting programme, please do ensure you get the clearance from your doctor to make sure it is safe for you!

P.s: If curious start with a couple of days , you do not have to dive right in. Start slow and see how you feel and do some yoga along with it.

Till next time,

Namaste

Mona G

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out. You may follow her on Instagram: mkglife.

We all agree that yoga is something that is beneficial at whatever age we are. But it is especially beneficial for the elderly and seniors. Why? As we age and get older, our bodies naturally become weaker. We get more prone to diseases and our overall health does get compromised.

Doing some asanas daily does have its benefits such as reducing stress, combat fatigue and help manage pain especially in our joints.

It does not have to be difficult neither does one have to be flexible. The main goal here would be able to do these poses / asanas correctly with proper form for maximum benefits.

Here are some of my top 5 asanas that I would recommend for someone who is a senior.

Downward facing dog: This tops my list as it helps combat irritability especially if stressed and if you have trouble sleeping this one will help with that.

Warrior 1: This is a great strength building pose especially since as we age we get weaker and are more prone to fractures. So, warrior 1 is one that helps strengthen our legs and also core and hips. I would advise to do this pose in stages against wall or assisted if one feels unstable and gradually work towards building strength and balance.

Chair pose: This is another strength building pose and also one that that challenges the heart and other area of the body all at once. The benefit of doing this asana is that it helps lower blood pressure so its definitely a good one to incorporate into your practice on a regular basis regardless of age.

Legs against the wall: This pose is great especially when one has trouble falling asleep. Use a support such as a pillow or a thick blanket if you need to under your lower back. Stay in this position for 15 minutes for maximum benefits.

Savasana : Also known as corpse pose. Savasana focuses mainly on relaxation and also your breath. Use a support under your head /back/knees if needed and gently relax into this pose inhaling and exhaling deeply.

Ending in Savasana is great at the end of a yoga practice as it actually gives you more energy and you will feel more relaxed as well as centered.

These poses/asanas mentioned above are suitable for any age in a yoga practice but it is especially beneficial for the elderly. Always just make sure that they are assisted and encouraged when doing these poses. A little goes along way as we age so its better to move the body safely than to do nothing at all and what better way than to do it with some doable yoga poses.

Namaste,

Mona Gill

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out. You may follow her on Instagram: mkglife.

Do you have trouble deciding on your meals before or after your yoga practice or workout?

Well I still struggle with this especially now that I have a plant-based diet. But here are my 2 cents on some meal ideas and why you should fuel yourself before and after a practice with nutritious food.

When I first started out I used to hear that if you practiced yoga first thing in the morning it was best to do it on an empty stomach . Well, I tend to disagree as when we wake up we are already tired and we need some energy. So an hour before a practice, definitely hydrate yourself with h2o especially if you drink coffee first like myself. I would also suggest a piece of fruit. I like to have a banana or a handful of nuts/ dried fruit . It’s easy too digest as well and gives you the energy and stamina you’ll need for your practice.

Practicing on an empty stomach actually decreases your metabolism. So it is important to eat the right type of nutrition if you want to see some changes in your overall physical self and also have a stronger practice.

It is just as important to fuel yourself after your practice. One of my favourite post workout meals is a smoothie made of avocados, banana and some nut butter, oatmeal or quinoa salad.

If my practice is later on in the day or evening, eating a couple of hours before is ideal as you will not feel sluggish during your practice. If you do need a snack have it an hour before and have a price of fruit or one of my go to snack is coconut yogurt with some dried fruit / fruit or even a slice of toast with some peanut or nut butter / avocado.

At the end of the day, it is important to eat a well balanced nutritious meal especially after a really dynamic practice later on in the day. Some healthy suggestions would be fish, lean chicken breast, vegetables, quinoa, brown rice, lentils, tofu, eggs. Basically anything that is high in protein and low in carbohydrates. It will help accelerate your muscle recovery and you will have a stronger practice and not feel tired or sluggish.

Hope this has helped and if you have more meal ideas please feel free to suggest especially vegetarian ones!

Namaste

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out. You may follow her on Instagram: mkglife.

We all deal with this one! Especially after having kids, reducing belly fat for a slimmer waist line gets a little harder. But keeping active and eating a clean diet full of good nutritional value is key. I find doing some form of exercise first thing in the morning helps get those digestive juices boost metabolism, get the blood pumping and tummy trimming.

So here are 5 yoga moves / asanas you can add to your daily routine. Morning works the best for me but you can do it anytime you find it convenient. Make sure you do not rush through it and most importantly breathe through these postures.

1) Cobra pose – this one helps strengthen muscles by creating a strong core. Lay on your belly, inhale and lift your knees off the mat with your toes still grounded. Lift your head up and even your hands off the mat for an added challenge. Breathe and do this for about 5 times.

2) Plank – we all are familiar with this one. Suck your belly button into your spine when holding this pose for about 30 to 45 seconds. Repeating this 5 times strengthens your core as well as back which is needed for a strong core.

3) Half boat pose – this pose targets the waist while using your major muscle groups like your back and legs. Lift your legs and arms creating a 45-degree angle. Keep your legs and back straight while holding this posture for about 15 to 30 seconds. Repeat this posture 3 to 5 times, with a 15-second break in between each set.

4) Wind relieving pose – this pose is so subtle but it increases metabolism and helps if you have digestive issues and constipation. It tones your abs at the same time. Lie on your back and draw both your knees in towards your chest. Hug your knees with some gentle pressure and just breathe through this. Repeat 5 times.

5) Bow pose – this asana strengthens your mid section for sure! Lie on your stomach, bend at the knees land hold onto your ankles and lift up while balancing on your stomach. Hold this pose while breathing in and out for about 30 seconds. Return to center and repeat about 3 to 5 times for maximum benefits.

I hope you try this out and notice the changes that happen. Do this routine for at least 3 to 5 times a week on it’s own or add it to your regular workout routine for maximum benefits.

Till next time,

Namaste

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out. You may follow her on Instagram: mkglife.